0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-40:00 WOD
40:00-45:00 Transition to GO BEYOND Accessory Work
45:00-55:00 GO BEYOND Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Banded Lat Stretch
Iron Crosses
WOD Prep
2-3 Rounds
1 Muscle-up (or scaled version)
2 Handstand Push-ups (or scaled version)
4 Russian KB Swings
WOD:
Hero WOD “Nate”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings @70/53
PACE GOAL: 12-16 Rounds
OF NOTE: it does not specify whether or not the MU are Ring or Bar and whether or not the swings are Russian or American, however, during the period of time this workout was released I always remember it being Ring MU and the swings were American. I would still recommend doing Russian since there is already an overhead movement in HSPU. I would recommend making Rx Bar MU and Ring an Rx+ option. Good scaling options for the MU are strict pull-ups, chest to bar, chin over bar and banded pull-ups. I would not include a dip option since there are HSPU already.
FOCUS:
We just came off a cycle of working pull-ups and handstand push-ups, now it is time to put them in a WOD.
We will retest this workout in week 6
We will continue to work towards pull-ups and handstand push-ups in accessory work and WODs, as well as put in some work to help those who don’t yet have a MU to work towards them for the retest
STRATEGY:
Stay calm at the beginning, with lower reps it is really easy to blow yourself up in the first half of this workout
BEGINNER: 4 Ring Rows, 5 Double DB Strict Press, 8 Swings at 26/18. 20. minutes can be a long time for newbies. You could do 3-4 minutes of work and 1-2 minutes of rest or keep the 20 minutes and add a 50-100m walk in between rounds
SCALED: hardest version of a pull-up in place of MU, would not put a dip option since there are already HSPU. For HSPU I recommend using an AbMat with a rubber plate underneath. If they still can’t do them with a 45# plate underneath then I would recommend Double DB Strict Press. I do not like pike push-ups in a WOD, I prefer those in a strength or skill section when there is time to coach them through them. The strict press allows them to think less, breathe and move. 53/35 for swings.
Rx+: Ring MU if you have put Bar as the Rx version
GO BEYOND Accessory Work
500m Row for Time
*empty it out, this number will be good to have for Thursday’s Cardio time trial